This is the LAST WEEK of the WSU! Mayjah congrats and high fives to those of you who have stuck with it so far. I hope you’re seeing some amazing results and newfound energy from the program 🙂 From what I hear, ya’ll have been rocking it out and I’m so proud of all of you <3

From the first 3 weeks, I figured that you guys have made positive changes to your eats and found a method that works for you. So instead of putting meal ideas for this week, I thought one simple goal would be fun for the last week:

–A salad beast a day!

After writing *my manifesto* quite a few of you emailed/tweeted saying that your new goal is to have a salad beast a day. Let’s do it! 😀

WOW (Workout of the Week!):

This week’s workout is bumped-up version of Week 2- a track workout with no rest in between sets. Cold outside? No worries- you can do this on an indoor track, or on the treadmill… Hop off to the side to do your strength moves, then get right back on. Don’t worry about fellow gym-goers looking at you funny- everyone is too focused on their own workout to care what you’re doing.

Complete this workout 3x this week, on non-consecutive days. On the days you don’t circuit train, take a class you love, do some steady state cardio (30-45 minutes) or active recovery. Make sure to give your body at least one day of active rest each week (walking the dog, easy yoga, nothing too strenuous).

*The entire workout should take 30 minutes-ish.

*All you need is yourself, a pair of dumbbells (or water bottles… or soup cans), and a way to run – an elliptical or stationary bike is a perfect substitute for the cardio portion. No excuses, play like a champion

I must second the rita hayworth doppelganger comment! Gorgeous!
I just started week2 WSU today, what a killer workout!! I’m excited to see that week 4 will be even MORE killer! My hair is still wet from all the sweatiness at the gym today. LOVE IT!!!
xoxo

Started WSU week 3 today, let me just say it was soooo good. There is something about your workouts, me and friends have decided, that make you feel like youre DYING during them but then after you are so energized! It’s really amazing. Thank you so much for helping avoid the winter rut, can’t wait to continue these workouts into bikini season 🙂 Spring break 28 days and counting !!

Week 4 day 2 of wsu complete. I’ve lost a couple of pounds & gained some muscle tone. I plan to repeat wsu next week & follow some of your meal suggestions. I just tried the breakfast cookie & loved it. Thank you for putting together WSU, I loved that I not only worked up a sweat, but was energized afterward.

First day of week 4 complete! I can’t believe how much stronger I am already – the T-pushups were challenging but absolutely doable today. I separated out the strength moves and did the circuit twice, and I’ll go to my swimming class later today for cardio.

Hi, gorgeous! I'm so glad you're here. Welcome to The Fitnessista, a healthy lifestyle blog emphasizing quick workouts, quick recipes and adventures as a wife and mom. Though I am a certified personal trainer, group fitness instructor and weight loss specialist, the information posted here is not intended to substitute the advice of a medical professional. Please check out the about page for more info. Thank you for reading! ❤️